18-Minute Total Body Fat Burning Workout

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Hi Everyone!

I hope that you are ready to workout today! This is a great workout for your entire body. I found this routine challenging. I only had time to go through it one time when I filmed it, but I am looking forward to repeating this workout. I found it challenging, and I got in a great burn.

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings

#BFFitFall Workout Challenge: The challenge is to get your body moving at least 5X this week. I will update the weekly workout schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in walking or running to your daily workout.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

The month is almost coming to a close, but I have really enjoyed the momentum of this workout challenge. Has it helped you to stay consistent?

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.


Feeling Stronger!

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

  1. Low Impact Burpee
  2. Lunge to Hydrant-Right
  3. Lunge to Hydrant-Left
  4. Down Dog Cross Kick-Right
  5. Down Dog Cross Kick-Left
  6. Leg Drop Series
  7. Reverse Plank Step Out
  8. Angel Abs
  9. Side Plank Foot Tap-Right
  10. Side Plank Foot Tap-Left

Repeat 1-3X

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Lunge to Hydrant: Part 1

Lunge to Hydrant: Part 2

Lunge to Hydrant: Part 2

Down Dog Cross Kick: Part 1

Down Dog Cross Kick: Part 2

Down Dog Cross Kick: Part 3

Leg Drop Series: Part 1

Leg Drop Series: Part 2

Leg Drop Series: Part 3

Leg Drop Series: Part 4

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 4

Side Plank Foot Tap: Part 1

Side Plank Foot Tap: Part 2

Side Plank Foot Tap: Part 3

High Knees

Dumbbell Swing: Part 1

Dumbbell Swing: Part 2

14 thoughts on “18-Minute Total Body Fat Burning Workout

  1. Nicole from Sydney

    Dripping with sweat!! I throughly enjoyed this workout… loved the ab leg series and I felt the low intensity burpees helped so much with my form and getting the full push up in plus throwing a good squeeze in when I came up to squat.

    18 minutes of joy and my little ones know not to disturb when they hear you’re voice, thanks Melissa! ❤️

  2. I really loved the pace of this workout with 10 seconds rest in between each exercise. I got to do proper high knees (them not becoming low knees) throughout and perform every move with better form than the normal 30/50. I’m glad to be doing angel abs again! It had been a while! Thank you for this as always!!!

  3. Anna

    I enjoyed this workout alot! It had a nice combination of exercises. I liked the switch up of cardio. I think the dumbbell swings were the most challenging to me because I kept wanting to squat! Haha. Thanks as always! You keep me moving!

  4. Melanie

    Great workout. Repeated it twice. The hardest for are reverse plank and side plank leg raises. It was more like leg flop. I love working out with you. Thanks! My favorite was kettlebell swings. Love that you are incorporating it more.


    I loved the Down Dog Cross Kick because it challenged me to straighten my leg into the kick! I also loved the Lunge to Hydrant. Balance, anyone? Sweaty mess after only one round. Next time, going for two! Thanks for all you do!


    Did this workout yesterday and my TRICEPS are sore today! One the HARDEST areas for me to work. Loved this whole workout — as always!!

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